Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset Conditioning + Fitness – CrossFit


:30 Row/:30 Rest x5

Then 8min Warm-up AMRAP:

5 Inchworms

10 Banded Pass Throughs

200m Run

10 Light KB Swings

10 Light Goblet Squats

50 Jump Rope Singles

10 Light DB Push Press

5 Burpees


Group warm up on Clean & Jerk and Thruster. Review standards for remaining movements.

Roberts Ridge (Time)

For time:

10 Clean Jerks 135#/95#

20 KBS 53#/35#

30 Thrusters 45#/35#

40 Situps

50 Burpees

60 Wall Balls 20#/14#

1000m run
To read more about the heroes who fought and died during this battle visit: http://www.crossfitsacrifice.com/wod/crossfit-sacrifice-hero-wod-friday-april-15-2016/

This year Tech. Sgt. John Chapman was honored posthumously with the Congressional Medal of Honor for his heroic acts during this fierce battle. Read more about that here: https://www.cbsnews.com/news/medal-of-honor-recipient-john-chapman-sacrificed-his-life-to-save-fellow-troops/

Group Stretch